It sounds like you are aware of what your needs are for good sleep, and that you have some tools you are using to help!

Reducing the blue light, having Seroquel, and making your temperature cooler at night are three key areas you pointed out - at least that which you can control at the present moment.

Some people elect to move their "office" into a different area of the house or apartment, such as the living room. That way, your bedroom space is solely for rest and relaxation and healing. But not everyone is able to afford such space, such as those living with roommates or in studios or small one-bedroom apartments, etc.

Cooler temps could also include purchasing different kinds of pillows, blankets, and jammies, if your budget allows. That's in addition to either having an air conditioning system, a fan, or other machines to help with temperature.

Blocking out light from the window could also help keep the lights darker as well as the temps lower in your bedroom. It could also buffer some sounds from outside.

The pain management thingy is tricky because of all the newfound rules concerning the anti-opioid crisis era and the need to figure out alternative, non-addictive ways to cope with pain. Many doctors are shying away from prescription pain management, even for non-opioids, for some reason. But then that leaves a dangerous option for consumers to use or misuse over-the-counter products. Find out from a trustworthy doctor what your options are to use both over-the-counter products along with any prescriptions you have been given for pain management. Also find out ways to see what bed supplements will help you with pain. There's this specialized knee pillow thing that you put between your knee area if you are a side sleeper, which can help with leg and hip pain. The leg elevator pillow will occasionally help elevate your legs if you have edema, swollen legs, or pain in legs. Your treatment team should be able to help you with those options, in addition to medications.

Some of my doctors have also suggested yoga, a balanced daily routine that remains consistent - even on the weekends, and a healthier diet to alleviate pain and help combat insomnia. I'm not able to do the yoga, but I'm working on balancing my routine for consistency. That part is not easy for me to do.

Hang in there. I'm still struggling, despite my having all these tools to work with. I've got a lot going on, too.